WOD / Blog
18 July 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
17 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Overhead Squat 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 5 Overhead Squats (135/95)(95/65) 10 Burpees over the Bar 20 Ab Mat Sit Ups Stimulus/Focus: Aim to complete all work unbroken. The bar should […]
16 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: For Time (8 Minute Time Cap) 21-15-9 Floor Press (135/95)(95/65) Toes to Bar *RX+: (185/135)(135/95) and Strict T2B Stimulus/Focus: This is a sprint! Treat it like one! Cool Down: 3 Rounds 15 GHD Extensions […]
15 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Ring Work: 10 Minute Skill Practice WOD: 30 Minute Partner You Go I Go Workout 7/5 Bike Calorie 10 Wall Balls (20/14)(14/10) 5 Ring Pull Ups Stimulus/Focus: One partner completes a round, while the other partner rests. Switch and repeat. Mark your board after each person completes the work. Score is […]
14 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Deadlift 1 x 1 Stimulus/Focus: Spend 15 minutes finding a heavy single. WOD: For Time (30 Minute Time Cap) 1000 Meter Run 200 Meter Row 800 Meter Run 400 Meter Row 600 Meter Run 600 Meter Row 400 Meter Run 800 Meter Row 200 Meter Run 1000 Meter Row Stimulus/Focus: Just […]
13 July 2026
Warm-Up: Coach’s Choice Strength/Skill: Shoulder Press 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for a single. Strength Metcon: Five 2-MInute Rounds 1 Rep @ 90% 2 Reps @ 85% 3 Reps @ 80% 4 Reps @ 75% 5 Reps @ 70% Note: Use your true percentages based on your heaviest single of the […]